Insomnia during pregnancy -tips to help you
Sometimes getting sleep during pregnancy can be a task. Some women suffer insomnia during pregnancy, due to the resulting discomfort such as backache and leg cramps. These tips will help you sleep comfortably during this time.
Whatever the case, however, remember that rest is essential to boost your health as well as that of your baby.
Early in your pregnancy, try to get into the habit of sleeping on your side. Lying on your side with your knees slightly bent is likely to be the most comfortable position, as your pregnancy progresses. It also makes your heart’s job easier. This is because it keeps the baby’s weight from applying pressure to the large vein (inferior vena cava), that carries blood back to the heart from your feet and legs.
It is medically recommended that pregnant women — whether they suffer from insomnia during pregnancy or not — sleep on the left side. Since your liver is on the right side of your abdomen, lying on your left side helps keep the uterus off the liver as you sleep.
Lying on either is also good since it will help take some pressure off your back.
Do not worry about rolling over on your back during the night. Shifting positions is a natural part of sleep, that you cannot control. During the third trimester (28 to 36 weeks), your body may not shift into this position because it will be too uncomfortable. If you shift onto your back as you sleep during pregnancy, and the baby’s weight presses on your inferior vena cava,the resultant discomfort will probably wake you up. You may use a pillow, to keep yourself propped up on one side. Try experimenting with pillows to discover a comfortable sleeping position. Some women find that placing a pillow under the abdomen, or between the legs as you sleep during pregnancy, gives increased comfort. Also, using a bunched-up pillow or rolled-up blanket at the small of your back may help to relieve some pressure.
Remember that:
♦ Over-the-counter sleeping aids, including herbal remedies, are NOT recommended for pregnant women.
♦ Cut out caffeinated drinks like soda, coffee and tea from your diet, as much as possible. Restrict their intake to morning or early afternoon.
♦ Avoid drinking a lot of fluids, or eating a full meal within a few hours of retiring at night. Make sure you get plenty of nutrients and liquids throughout the day. It may help to eat more at breakfast and lunch, and small portions for dinner.
♦ If nausea is keeping you awake, eat a snack before you retire to bed.
♦ Use your bed only for sleeping, and leisurely activities like reading. Do not use it for work or household chores. Get into a routine of going to bed and waking up at the same time each day.
♦ Avoid rigorous exercise just before going to bed. Instead, do something relaxing: soak in a warm bath for 15 minutes or have a warm caffeine-free drink such as milk with honey.
♦ If you have problems with leg cramps, it may help If you press your feet hard against the wall or stand on one leg at a time, alternately. Make sure that you are also getting enough calcium in your diet: this can help reduce leg cramps.
♦ If fear and anxiety are keeping you awake, consider enrolling in childbirth or parenting classes. More knowledge and the company of other pregnant women, may help to allay the fears that are keeping you awake at night.
And when all fails…
Get up and do something — read a book, listen to music, watch television, catch up on letters or email, or pursue an activity you enjoy. Eventually you’ll probably feel tired enough, and get back to sleep.
If possible, take short naps of 30 to 60 minutes during the day, to make up for lost sleep. It won’t be long before your baby will be setting the sleep rules in your house, so you may as well get used to sleeping in spurts!
END: PG 05/12